Pullups: 14, 14, 14
2" bar bench: 15/15 [neutral/wide], 16, 12 @ 50kg, 55kg, 60kg
2" db standing curl: 15, 12, 10 @ 14kg, 18kg, 22kg
db tricep press: 15, 12, 10 @ 12kg, 16kg, 18kg
2" bar front squat: 15, 12, 10 @ 50kg, 55kg, 60kg
Sunday, 26.6.11
swim: 2200m
[200m breast & back, 1500m crawl, 500m breast]
Monday, 27.6.11
Jump rope & striding: 800 skips, 10 min. striding, 750 skips, 5 min. striding
[Striding is power-walking slowed by the presence of one's gf.]
Tuesday, 28.6.11
Jumping jacks / jump rope: 50/100, 100/50
Gut wrench: 32 x 3 @ 12kg
Drawing water: 16/16 x 3 @ 12kg
Grapple up: 16/16 x 3 @ 12kg
Ab wheel: 20 x 3
Neck iso's: 30 x 3 [all 4 angles]
Wednesday, 29.6.11
Swim: [40 minutes of… aquatic motion… I was teaching my gf how to swim]
Gut wrench: 30 x 3 @ 14kg
Drawing water: 15/15 x 3 @ 14kg
Grapple up: 15/15 x 3 @ 14kg
Ab wheel: 12 x 3
Neck iso's: 30 x 3 [all 4 angles]
Crushing grip:
Heavy 150: 10 closes, 5 closes
CoC #1.5: 10 closes
CoC #2: 4 reps [1 close r.h.]
CoC #1.5: 20 sec. overcrush r.h., 20 sec. overcrush l.h. [l.h. came open last few seconds]
Heavy 150 (without using pinky): 2 closes
CoC #1.5 (without using pinky): 1 close
+ + +
The crush training on Wednesday was interwoven with sets of core drills. Frankly, I was stunned by my grip performance tonight. I was diffident about training grip tonight and was therefore shocked, indeed, confused, by how well I did. 10 closes for both hands on the CoC #1.5! Yes, I also closed the CoC #2 with my right hand, but I want to do so with more authority before saying I've really done so. After some persuading (against buying, mind you!), my gf agreed that she will wait until I can close the #2 with both hands before she buys the #2.5 for me. I can only surmise two factors for my success: 1) I have been using my flail at random times and the motion ("greasing the groove"?) may be the right kind of therapy for my forearms; 2) I did some solid overcrush training (also spontaneously) last week with my "naked" red crushers (i.e. with the rubber bands removed) and that seems to have boosted my grip. I think the wider grip of the handles helps my pinky, which is the weak spot especially on my left hand. Despite having done a good deal with the crushers tonight, I feel no pain or stiffness. Just confidence! If only other crush maniacs knew how beneficial swimming and jump rope is for crushing, haha!
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